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Get Fit Worksheet

Today’s post is my first worksheet in a series I am planning. I wanted a kids style workbook to make boring adulting topics more fun! I couldn’t find one so I decided to make it and share it with all of you! Each worksheet page with have a fun little activity to liven up walking you through how to do the adulting task at hand. Every worksheet will also have a blog post to go with it that digs a little deeper into the topic. (That is what you are reading right now) I will also share my best tips for each topic and a little personal story to (hopefully) inspire you, but at the very least show you if I can do it you can too!

You can read a little more about my struggle with getting fit in my previous post about the topic. Since that post a lot has changed for me. Here are a few things.

I am up to 10k steps a day.
I Eat less overall and more healthy foods.
I have lost a total of 20 pounds AND most importantly I have kept all this up for over a year now.

Here are my main 3 take aways.

1. Only add habits you could do the rest of your life, not just until you hit your goal.

For example I started doing calorie counting with the fit bit app and learned my eating habits. (they were terrible) Imputing everything I eat into the app was a pain and at first really depressing since I realized I was eating way too much. My compromise to make it sustainable was to keep putting everything in until I learned how bad/good the foods I usually eat are. Then with that knowledge I could reframe my relationship with food. Instead of impulse buying that muffin and devouring it, I ask myself if I can work a muffin into my day based on how good or bad I am going to be for lunch and dinner. Is it burrito night? if yes, then no muffin for me. If no, then I could for sure eat half of it and skip that glass of wine tonight! Trades are much more sustainable for me then completely cutting things out.

2. Bouncing back is key.

When my daily life changed drastically because I switched jobs getting back to my new normal was a priority. This was certainly a lot easier once I had built the healthy habits, but at the beginning I just tried to not miss 2 days in a row. If I didn’t get my steps or ate way too much yesterday, then I COULD NOT do the same today. If something really threw me for a loop like getting sick then I gave myself a week or so to get my bearings and got right back at it never missing 2 days in a row.

3. Take it slow

When I first got my fitbit I averaged about 3,000 steps a day, so I set my step goal for 3,500 instead of the 10,000 they recommend. Doing 500 more a day seemed way more doable for me. It was easy to find a place in my to squeeze in a little walk. After hitting 3,500 every day for a whole week I bumped it up to 4,000. I did this over and over again only increasing my number if I could hit my goal every day that week. Over a few months I got up to my 10k goal and it didn’t seem hard at all.

This will help motivate you on those days when you are really not feelin’ it. Write why you are doing this in the first section. It doesn’t have to be super meaningful, it can be silly, but the stronger your WHY the longer you will last. You can always change it later so if you can’t think of anything start with something silly that makes you smile!

Examples:
Because I want abs at least once in my life!
Because I want to prove that I can.
I want to be in my best shape to keep up with my kids.

Next you need to create your specific goal.
Fill in the blanks and be as specific as possible.

When you are done schedule it!
If something isn’t on my calendar it doesn’t get done.

ACTIVITY BREAK!

I need you to find the big square on your worksheet. Now think months, years, or days from now and how ripped you are going to get. Draw that swole, fit, future you doing your specific goal you just scheduled. This helps you visualize your goal. If you can picture it, it makes it seem more doable!

Not feeling very artistic? I have included 2 versions of the worksheet. One with a blank square and one with a body builder for you draw on. Add whatever you want and have fun with it! That will be you someday so maybe put him in your favorite outfit? 😉

Get Fit!

Now that you know why you are doing this, how you are doing this and what it will look like, it is time to get down to business. Do that activity! Each time you complete it fill in one of the pictures. When you fill in all the pictures in a section you get a reward! Write down some rewards that will motivate you. Having a mini reward goal is way more motivating than the long term goal you might not instantly see results for.

My favorite rewards are ones that are completely unrelated to fitness. For example get something off my amazon wish list, or mini spa day. If I pick something like eat ice cream or cheat day, it distracts from my goals and makes me feel like I am punishing myself by not eating ice cream more often. It is better to work in that ice cream or cheat meal into your life rather than trying to use them as rewards or ditch them completely.